Milk is a good source of protein and several important vitamins and minerals. However, if you are on a diet, you may find the calories and fat content in milk excessively high. Fortunately, you can find fat free or skim milk easily available in most grocery stores.
Calories, Fat, Cholesterol and Sodium
One cup of unfortified fat free milk contains 85.8 calories. It contains only trace remnants of fat -- about 0.4 g of total fat and 0.3 g of saturated fat. There are 4.9 mg of cholesterol in the milk, which is about 1.6 percent of your recommended daily cholesterol intake. It also contains 127.4 mg of sodium, which is 5.3 percent of your recommended daily sodium intake.
Carbohydrates and Protein
There are 11.9 g of total carbohydrates in each serving of fat free milk, which is about 4 percent of your recommended daily intake. The milk contains about 12.5 g of total sugars, which is just under 25 percent of your daily intake recommendation, and 8.4 g of protein, which is 16.7 percent of your daily requirement.
Vitamins
There are 17.2 IU of vitamin A in a cup of fat free milk. According to the University of Maryland Medical Center, your body needs vitamin A to maintain the health of your eyes, teeth, bones and skin. The milk also contains 2.5 mg of vitamin C and 0.1 mg of vitamin E, as well as 12.3 mcg of folate.
Minerals
The cup of milk is rich in calcium, with 301.4 mg, which is over 30 percent of your daily recommended intake. According to Medline Plus by the National Institutes of Health, calcium is used for building bones and teeth, as well as for contributing to nervous system and muscle function. The milk also contains 247.5 mg of phosphorus, which is 24.7 percent of your daily requirement, and 406.7 mg of potassium, which is 11.6 percent of your daily requirement.
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